This is a basic lift, used by athletes,and it can be used it to build strength and speed.

Lie on your back on a bench. For weight, use a barbell or dumbbells. Keep your back flat, your knees bent. Your palms should be facing forward, your hands should be equal distant and over your shoulders.

Lift the bar or dumbbells straight up (think 90-degrees) and lower slowly. Do two sets of 12 reps. For an alternate workout without weights, do simple push-ups. (Strengthens the pectorals, deltoids, triceps and biceps.)